MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2 sets:
10 Banded Good Mornings
15 Banded Pull Aparts
-into-
8:00 AMRAP
30-second Row (build in pace)
5 GHD to Parallel (or 5 Hollow Rocks)
8 Hand Release Knee Push Ups
2. Workout Prep
2 sets:
5/4 Calorie Row
3 Deficit Push Ups
4 GHD’s (or V-ups)
Accessory Work
JUMP ROPE WORK (Checkmark)
Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let’s practice and prepare. Or, choose an appropriate jump rope movement to practice:
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles
After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHDs
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
The stimulus for today’s workout is a steady and moderate intensity that can be held across the entire workout.
A great goal would be 1 round every 3-4 minutes
FIT: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
16/13 Calorie Row
16 Deficit Push Ups (4in/2in)
16 V-ups
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
The stimulus for today’s workout is a steady and moderate intensity that can be held across the entire workout.
A great goal would be 1 round every 3-4 minutes
BURN: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
12/10 Calorie Row
12 Bar Push Ups
12 Sit Ups